Recipes 5% fat or less.

203 calories 0.6g per serving serves 4

4 chic breast

1red pepper

6 spring onions

6 plum Tom, skinned and de seeded

1 green chilli

Zest & juice of 2 limes

2 garlic cloves

1tsp cumin

1tsp ground coriander

1tbsp corn flour

1/2 pint pineapple juice

Fresh coriander to garnish

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Pre heat oven 190 gas 5

Put chicken in oven proof dish and season

In another bowl address pepper, spring onion, Tom, chilli, lime juice and zest, garlic, cumin,& coriander and mix.

Dissolve the corn flour in pineapple juice, pour over the bowl of veg and spices.

Mix well season and pour over chicken and bake for 30-35 mins and serve with rice.

280 calories 3.7g fat

100g low fat Swiss roll

50g blueberries

1tbsp vanilla sugar

1 egg

200ml semi s milk

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Preheat oven 150 gas 2

Cut Swiss roll into slices and layer with blueberries in oven proof dish

Whisk sugar & egg then add milk combine well.

Pour over sponge and let it absorb liquid.

Bake for 20-25 mins until risen and set. Serve warm with low fat yogurt

188 calories 1.2g fat

100g duck breast

2 red onions

2 garlic cloves

2 apricots stoned and sliced

1tbst sweet chilli sauce

300g udon noodles

1tbst soy sauce

1tbsp hoisin sauce

1tbst fresh coriander

Black pepper

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Heat wok use fry light if you wish

Stir fry onion and garlic for 3-4 mins on a high heat

Season well with black pepper

Add remaining ingedients and toss well together making sure the duck is cooked.

Serve with steamed veg or salad

Serves 1 - 240 calories 0.1g of fat

Ingredients

115g chicken breast (no skin), chopped

½ onion, chopped

1 garlic clove, crushed

1 tsp curry powder

1 small chilli, chopped

½ green pepper, chopped

25g button mushrooms (optional)

1 x 400g can chopped tomatoes

Cooking Instructions

Dry-fry 115g chopped chicken breast (no skin) with ½ chopped onion and 1 crushed garlic clove.

Sprinkle 1 tsp curry powder over and 'cook out' for 1 minute, then add 1 small chopped chilli, ½ chopped green pepper, 25g button mushrooms (optional) and 1 x 400g can chopped tomatoes and simmer for 5 minutes to reduce.

Serve with 55g uncooked weight) basmati rice boiled with 1 vegetable stock cube.

Nutritional Info

Serves

4

Fat per serving

3.90%

Calories per serving

349KCal

Ingredients

200g fine spaghetti

2 tsps fennel seed

400ml reduced fat coconut milk

1 tsp arrowroot

1 tbsp freshly chopped coriander

1 tsp vegetable stock powder

2 tsps green Thai curry paste

400g mixed seafood, mussels, prawns, squid

freshly ground black pepper

Cooking Instructions

Heat the coconut milk in a saucepan. Slake the arrowroot with a little extra cold milk and whisk into the hot milk. Stir in the coriander, stock powder and Thai paste.

Cook the pasta in a large pan of boiling water with the fennel seeds added. Add the seafood to the sauce and heat through. Strain the pasta and serve into warm bowls placing the sauce on top.

Nutritional Info

Serves

4

Fat per serving

2.10%

Calories per serving

116KCal

Ingredients

2 x 150g skinless chicken breasts

16 seedless white grapes

1 tbsp mild curry powder

1 tsp finely chopped garlic

salt and black pepper

2 tbsps very low fat mayonnaise

Mango chutney, to serve

Cooking Instructions

Cut the chicken into chunks. Take 4 wooden or metal skewers and thread the chicken and grapes onto each. Sprinkle the curry powder, garlic and seasoning on a baking tray. Roll the kebabs in the spice and leave to marinade for 20 minutes.

Cook under a preheated hot grill or on a barbecue for 8-10 minutes on each side. Drizzle the kebabs with mayonnaise and serve with salad and mango chutney.

Nutritional Info

Serves

2

Fat per serving

1.60%

Calories per serving

238KCal

Ingredients

1 x 900g turkey leg on the bone (500g meat)

2 medium onions, finely chopped

2 garlic cloves, crushed

1 tsp chopped fresh thyme

1 tbsp flour

1 tsp ground turmeric

1 tbsp Touch of Taste chicken stock

2 tbsp sherry

200g chestnut mushrooms, sliced

300ml (½ pint) semi-skimmed milk

salt and freshly ground black pepper

Cooking Instructions

Preheat the oven to 200°C, 400°F, Gas Mark 6.

Place the turkey leg in a roasting tin and cook, uncovered, for 1 hour.

When cooked, remove the turkey from the oven, strip the meat from the bone, and cut it into pieces.

Heat a non-stick wok or frying pan, then dry-fry the onions and garlic in the hot pan until soft.

Add the thyme, flour and turmeric and cook them out for 1 minute, before stirring in the chicken stock and sherry.

Now add the mushrooms, stir in the milk and roast turkey meat.

Bring the sauce to a gentle simmer for 10 minutes, allowing the sauce to thicken.

Check the seasoning and adjust with salt and black pepper.

Serve with boiled rice or new potatoes and a selection of fresh vegetables.

Tips

Don't over-roast the turkey leg or you'll end up with dry meat.

Nutritional Info

Serves

4

Fat per serving

1.6 g

Calories per serving

40KCal

Ingredients

250g chestnut mushrooms, sliced

2 cloves of garlic

juice of half a lemon

100g low-fat soft cheese

few spinach leaves

Cooking Instructions

Preheat a non-stick pan, add the sliced mushrooms and garlic and cook until soft.

Add the lemon juice and cheese. Serve with a few spinach leaves.

Nutritional Info

Serves

4

Fat per serving

1.00%

Calories per serving

144KCal

Ingredients

450g fresh rhubarb

2 tbsps golden syrup

50g flaked rice

500ml semi-skimmed milk

fresh nutmeg

Cooking Instructions

Preheat the oven to 200°C, 400°F, Gas Mark 6.

Cut the rhubarb into small pieces and place in the base of an ovenproof dish. Drizzle with the golden syrup and oven bake for 10 minutes.

Remove from the oven and sprinkle with the flaked rice. Pour over the milk. Grate over a little fresh nutmeg and place in a preheated oven for 40 minutes, adding a little more milk if required. Serve hot or cold.

Nutritional Info

Serves

8

Fat per serving

2.70%

Calories per serving

479KCal

Ingredients

160g cooked carrots

400g soft brown sugar

1 tbsp vanilla extract

100g Flora Lighter than Light margarine

3 eggs

400g plain flour

3 tsps baking powder

2 tsps mixed spice

120g finely chopped canned pineapple

4-5 tbsps of icing sugar

Icing sugar for dusting

Cooking Instructions

Preheat the oven to 150C, 300F, Gas Mark 4.

Process 160g cooked carrots with 400g soft brown sugar, 1 tbsp vanilla extract and 100g Flora Lighter than Light margarine.

Scrape into a mixing bowl and add 3 beaten eggs, 400g plain flour, 3 tsps baking powder, 2 tsps mixed spice and 120g finely chopped canned pineapple.

Pour into 2 x 24in-round silicon mould and bake in a preheated oven for 35-40 minutes until a skewer inserted comes out clean.

Allow to cool, then sandwich with low-fat buttercream by mixing 1 tbsp of Flora Lighter than Light with a few drops of vanilla extract and 4-5 tbsps of icing sugar.

Dust the top with icing sugar and serve.

These recipes look fantastic! Are they your own? We would love to publish them in our healthy recipes section with your permission, so that even more users can see them and use them. If you could PM me we can discuss if this is possible?

Thanks

Ben - one of the patient.info team